Month: February 2014

I always tend to “breakout” in the same areas of my face. I don’t believe in happenstance, so I decided to do a little research and came across a great resource called “Face Mapping.” Ancient Chinese medical practitioners believe that certain zones of the face represent certain internal areas of the body. When something has gone awry internally, it can often show up on your face in the form of acne (as well as wrinkles, dark circles, fine lines, etc!)

After reading some of the triggers in my zit-prone areas, I truly believe this is a great resource in helping prevent future breakouts! Checkout the “Face Mapping” chart I found below and see if the same is true for you. Here’s to healthier, happier looking skin!

Acne Map Remedies

Facial Region

Solution

Forehead
Acne

Go to bed early (10pm) and wake up early (6am). Even if you can’t fall asleep, it’s good to relax so your liver can rest and be ready for work the next day

Drink plenty of water to flush out toxins

Drink less soda and carbonated beverages

20-30 minutes of light exercise every day, especially outdoors

Practice relaxation techniques to worry less

Get enough sleep with a regular sleep schedule

Eat healthy foods, chewing thoroughly to improve your digestion

Reduce refined sugar in your diet

Keep a daily food diary to see if your acne is related to certain food groups (like dairy)

Practice better hygiene (i.e. washing bangs and hair, cleaning hats)

Check if shampoos, conditioners, and hair products are irritating skin

Temples
Zits

Eat less processed food, junk food, and fast food

Reduce the amount of unhealthy fat in your diet (healthy fats from avocado and fish are okay)

Eat cooling foods like bitter melon, cucumbers, and gourds

Practice better hygiene, especially during the summer and if you wear makeup and/or sweat a lot

Between the Brows
Pimples

Exercise, but avoid overly strenuous exercise

Get more sleep

Avoid alcohol

Avoid smoking

Eat lighter foods and foods that are less “rich” (like butter and cheese)

Avoid late night snacks

Nose
Pimples

Eat less pungent foods (spices, garlic, etc)

Eat less meat

Eat less salt

Eat warm temperature foods (not too cold or hot)

Get more fresh air

Exercise everyday (like going for a walk)

Massage the area around your nose for better circulation

Make sure you are getting enough Vitamin B

Left Cheek
Acne

Maintain a normal daily routine

Try to keep a positive mood

Eat more cooling foods such as gourds, winter melons, and green beans

Don’t overeat, especially junk food

Try to decompress and relax

The liver is the strongest from 1-3 AM. This is when you should be sleeping

The liver is weakest at 1-5 PM, so schedule difficult work for the morning

If you have to work in the afternoon, rest your eyes for 5 minutes every hour

Did you know colon cancer is the second leading cause of cancer death in both men and women combined in the United States? It’s a scary statistic considering DIET and LIFESTYLE are two of the primary reasons why this cancer is so prevalent. But even more common than colon cancer (that I’m sure everyone has had trouble with) is constipation, diarrhea, gas and bloating. Yes, it’s uncomfortable to talk about, but intestinal health is no joking matter! Most all diseases and ailments stem from an unhealthy digestive system, including depression, anxiety, headaches, inflammation and allergies. If you aren’t having regular bowel movements (that means at LEAST once a day) the waste matter is just sitting in your gut creating toxins that can’t wait to seep back into your body. On the flip side, you might be having several movements a day, but still experiencing the symptoms listed above because of improper digestion. So let’s discuss what could be happening in your gut!

WHAT IF I’M NOT HAVING A DAILY MOVEMENT?

There are several factors that could be contributing to constipation including medications, traveling, and stress. But usually the root of the problem starts with your diet, water intake and sedentary lifestyle. An average American diet consists of meat, white bread, chips, dairy products, fried foods, sweets, soda, coffee….you get my drift! All of these foods have little to no vitamins, minerals, water or fiber. In addition to a poor diet, a majority of Americans are not getting enough exercise on a daily basis.

WHAT IF I HAVE SYMPTOMS OF IRRITABLE BOWEL SYNDROME (IBS)?

Irritable Bowel Syndrome (IBS) is a common disorder that affects the large intestine (colon) leading to gas, bloating, cramping, diarrhea, and/or constipation. There is no clear cause of IBS, but it usually stems from an allergy (unable to digest a certain food like gluten or dairy), or a faulty communication between the brain and the intestinal tract.

If you believe you might have a food allergy, I suggest you try a food diary for a few days. When you feel IBS symptoms occur, you will know what foods could be triggering your outbreak. You can then eliminate those trigger foods from your diet and see if that helps resolve your issues. I’ve also listed some additional steps to take below.

If there’s a faulty communication between your brain and gut, you might also experience depression, mood swings, affected appetite, as well as sleep and memory issues. Why do these symptoms occur? One reason is that over 80% of the chemical serotonin is produced in your gut. This chemical not only makes us “HAPPY,” but also relays signals from one part of the brain to another, influencing a variety of psychological and bodily functions. When the digestive tract is out of whack from eating a poor diet or taking too many antibiotics or medications, your serotonin production is affected. Therefore, your bowels are not the only part of your body suffering!

WHAT SHOULD I DO?

I’ve included some steps below for you to try in order to restore a normal, healthy digestive system. We should not accept that constipation, gas, bloating or diarrhea is just “part of life.” But it’s up to you to make the change!

1.DIET:First and foremost, you need to examine your diet. Fruits, vegetables, lentils, legumes, nuts, beans and grains (quinoa, brown rice, farro, millet and buckwheat are your best options) need to be making up the MAJORITY of your diet. Make sure NONE of the above are canned, especially if you have children, are pregnant or considering pregnancy. (There is cancer-causing BPA* in canned foods as well as added sugar and salt.) You can instead get fresh or frozen fruits and veggies and soak dried beans and lentils overnight. There is plenty of protein and calcium in the above foods, but if you do eat animal products, stick with lean proteins including fish, skinless chicken or turkey, pork, and eggs. (Dairy products can contribute to constipation and bloating, so I suggest you avoid them at all costs!) I encourage you to look at your animal protein as a side dish, not the main course* because it can be contributing to sluggish bowels. Unlike plant-based foods, meat has no fiber which is an integral part in the prevention of constipation. (More about FIBER shortly!) Also, strive to buy hormone-free, free range whenever possible. Lastly, make sure you are drinking A LOT of water all day long and skip the soda, fruit juices (unless they are fresh) and caffeinated beverages. (They just dehydrate you further, among other bad things!) I guarantee when you start to eat more nutritious foods, you will have more energy throughout the day, have more regular bowel movements, and not need to rely on the caffeine to get you through.

*Here is an article further explaining BPA: http://www.medicalnewstoday.com/articles/221205.php

*Read my post on Protein if you are questioning my suggestion! http://kaleighwalker.com/nutrition/hello-world/

2. EXERCISE:Another daily habit that will help give you more energy and healthier bowel movements is EXERCISE! When you get your heart pumping, you stimulate the natural contraction of intestinal muscles, helping to move stools out quicker. Exercise also decreases the amount of time it takes for food to move through the large intestine, thus limiting the amount of water absorbed from the stool into the body, preventing constipation. The best forms of exercise for your bowels include walking, running, biking, cardio classes, boxing and yoga, to name a few.

3. SUPPLEMENTS: Once you’ve accomplished #1 and #2, I promise you will notice a tremendous difference in your daily bowel movements. However, there are some additional supplements you can incorporate into your daily routine to continue the cleansing process. I suggest trying one of the below based on your needs, see how it works, and then possibly incorporate another supplement. I’ve tried all of the below, but currently use Digestive Enzymes and Magnesium Oxygen because they work well with my body’s needs.

FIBER: There are two kinds of fiber: Soluble and Insoluble. Both are beneficial and help keep hunger and blood sugar in check, but insoluble fiber is what helps promote regularity and prevent constipation. The best food sources of insoluble fiber are whole wheat products, brown rice, legumes, beans, and veggies. If you feel like you need a little extra fiber, I suggest trying a supplemental powder that includes psyllium husk such as: https://www.herbdoc.com/index.php/Store/HerbalMucil-Plus-Powder.

PROBIOTICS:To have a balanced intestinal flora, we must have a healthy amount of both good bacteria and bad bacteria. When we consume antibiotics, prescription medications, are exposed to heavy metals or just don’t eat foods that aid in building our immune system, our intestinal flora is compromised. In order to restore the 400+ strains of healthy bacteria that are killed off by the above, I suggest consuming PROBIOTICS! Probiotics can help alleviate constipation, diarrhea, gas, cramping, yeast infections, and urinary tract infections. They can also help with eczema as well as Autism or ADHD. I suggest trying a supplement* that contains many different strains of bacteria including: Lactobacillus acidophilus, Lactobacillus fermentum, Lactobacillus rhamnosus, Bifidobacteria bifidum, Bifidobacteria longum. I have used UDO’s Choice Advanced Adult’s Probiotic and it works well with my system. Please know that I have had to try several brands to find one that works for me, so if that’s the case for you, don’t give up! Just try a different brand with different strains.

*You have probably heard yogurt is a good source of probiotics. That’s not the case. The amount of “healthy” bacteria is not strong enough to withstand the acidic digestive juices in our stomach to make it to the intestinal tract. Plus, as I mentioned before, dairy is acid-forming, mucus-forming and can clog up digestion! If you do love yogurt, opt for an equally delicious soy or coconut milk-based productand stick with the supplements for your dose of probiotics.

DIGESTIVE ENZYMES:Each time we eat carbs, protein, sugar, dairy, and fat we need ENZYMES to help with the digestion process. Enzymes are catalysts to every chemical reaction in your body and are found in abundance in nutritious foods (raw organic fruits, vegetables, seeds/nuts) and are non-existent in foods that are processed or cooked (white bread, table sugar, pasteurized dairy, animal meats). When the body has to digest enzyme depleted foods, it has to pull from your body’s own lifetime supply of enzymes. The poorer your diet and the older you get, the less enzymes your body has to not only digest foods, but to carry out everyday processes. You are especially at risk for enzyme depletion if you have an Autoimmune Disease*. Therefore, whenever you eat animal protein, dairy, cooked or processed foods I suggest supplementing with a plant-based product that includes the following enzymes: Protease (Protein), Amylase (Carbs), Lipase (Fats), Lactase (Milk), and Cellulase (Fiber). I use Source Naturals Daily Essential Enzymes.

*Read more about how Digestive Enzymes help with Autoimmune Diseases here: http://glutenfreehelp.info/autoimmune-disorders/autoimmune-difficulties-may-be-helped-with-enzymes/

MAGNESIUM OXYGEN: This powerful cleanser combines magnesium oxide compounds that have been ozonated and stabilized to release oxygen over twelves+ hours throughout the entire digestive system. The magnesium acts as a vehicle to transport the oxygen throughout the body and has the gentle effect of loosening impacted toxins and acidic waste and then transports them out of the body. Oxygen also supports the growth of “good” bacteria in the intestinal tract, which helps with the digestion process. Unlike harsh laxatives, magnesium-oxygen supplements are non-habit-forming. I take 2 capsules of Aerobic Life MagO7 at night, but I suggest starting with just one and see how your body responds.

If you have questions regarding any of the above, feel free to respond to me! I know it’s a lot of information, but I guarantee your body will thank you for making these important changes.

In 1994, a huge discovery of what turns out to be one of the most influential hormones in the human body was found in our fat cells. This hormone, also known as LEPTIN, ultimately influences all other hormones and controls virtually all functions of the hypothalamus in the brain. (Your hypothalamus is responsible for your body’s rhythmic activities and a vast array of physiological functions, including hunger.)

WHAT IS LEPTIN?

Leptin is an incredibly intricate and complex hormone, but essentially it controls our metabolism. Most people think it’s the thyroid, but leptin actually controls the thyroid, which regulates the rate of metabolism. The next time you put down your fork, you can thank leptin because when your stomach is full, fat cells release the hormone to tell your brain to stop eating. And this also explains why people with low levels of leptin are prone to overeating.

What causes low levels of leptin? SLEEP DEPRIVATION. Think back to the last time you didn’t get enough shut eye….did you feel overly hungry? Crave sweets and carbs? Never felt satisfied no matter what you ate? I’ve totally been there and now I know why! Unfortunately, it’s a vicious cycle. The more refined and processed the carbohydrates consumed, the more out of whack healthy levels of leptin become. When the body is overloaded by substances that cause continuous surges in leptin, the receptors for the hormone start to turn off and you become leptin-resistant. The process is very similar to insulin-resistance in diabetics. When you become leptin-resistant, your body is unable to signal to your brain that you’re full which leads to overeating. If you cannot control your appetite, then you’re at a much greater risk for weight gain and obesity, which leads to a whole host of terrible diseases we hear about all the time: cardiovascular disease, diabetes, autoimmune disorders, and brain disorders, to name just a few.

AM I LEPTIN RESISTANT?

Here are a few signs that you might be leptin-resistant:

Overweight

Being unable to change how your body looks, no matter how much you exercise

Being unable to lose weight or keep weight off

Constantly craving “comfort foods”

Fatigue after meals

Feeling constantly anxious or stressed-out

Feeling hungry all the time or at odd hours of the night

Having a tendency to snack after meals

Having high fasting triglycerides (over 100mg/dL – particularly when equal to or exceeding cholesterol levels)

Having Osteoporosis

Having problems falling or staying asleep

High Blood Pressure

Regularly craving sugar or stimulants like caffeine

The presence of “love handles”

WHAT CAN I DO?

There is no magic pill or even supplement to balance leptin levels. The answer is BETTER SLEEP & BETTER DIETARY CHOICES! After reading about the signs of leptin-resistance, I was totally taken back to when I used to have an erratic sleep schedule and eat lots of carbs and processed food. I can remember how out of whack my hunger signals were. I had non-stop cravings for sugar and carbs, constant anxiety and would usually get hungry and/or crash by 4pm! When I started a regular sleep schedule and started replacing my lunches of pretzels and diet soda with vegetables and healthy fats/protein, my hunger signals were restored! I actually ended up eating a lot less but felt more satiated than ever. I also know how much better my mood is when I have a regular 8-hour sleep schedule. So now that you know better, do better! The hardest part is starting the process, but once you experience the effects of eating “cleaner” and getting on a regular sleep schedule, I guarantee your physical body and your brain will thank you!

I’ve battled sensitive skin and breakouts my entire life. I’ve used every acne treatment out there and instead of relief, I was often left with dried out skin, allergic reactions or an even worse breakout! But it wasn’t until I started teaching heated yoga that I decided to make a change. The excessive sweating and detoxification of both the heat and my clean eating was leaving my skin clogged and broken out like never before. I decided to go au natural and try Organic Coconut Oil instead of all the harsh chemicals contained in most zit creams. I know, it sounds crazy! Why would you put oil on your face that’s already oily enough? But I was simply amazed with the results!

WHAT CAUSES ACNE?

Acne is actually caused by an infection in the openings of the sebum glands, which are glands on the skin that secrete various oils to keep it moist and prevent it from drying up or cracking. These glands can easily become clogged by bacteria which of course, leads to acne. Also, if we constantly wash our skin or use harsh topical creams and lotions, it robs the skin of its antimicrobial acid guard, which leaves the pores open and defenseless to infections.

HOW DOES COCONUT OIL WORK?

Pure, Organic Extra Virgin Coconut Oil contains Lauric Acid and Capric Acid which are proven to be naturally antibacterial, antiviral, anti-fungal, and antimicrobial. These two acids are the same ones found in breast milk to help newborns ward off infections! When these fatty acids are applied, they help replace the protective acid layer on the skin that wards off bacterial infections. Coconut Oil is also soothing to the skin and acts as both a moisturizer and anti-inflammatory. Because it is absorbed so quickly into the skin, it begins to reduce redness and inflammation of already present acne immediately. High levels of both Vitamins E &K, which are powerful antioxidants that help prevent skin damage and scarring, are also found within the Oil.

HOW DO I USE IT?

First off, you want to purchase a high-quality Coconut Oil. There are many brands out there that are processed or contain harsh chemicals you do not want to put on your face. Look for Pure, Organic Extra Virgin Coconut Oil. I use the very affordable Trader Joe’s brand, which you can also find on Amazon.com. Before you apply the Coconut Oil, make sure you’ve washed and dried your face. I only use the Oil at night because once a day seems to work for me, but I do sometimes apply a tiny dab to any breakouts I might have in the AM as well. You will notice that you only need a VERY small amount, so don’t over do it! Coconut Oil is solid at room temperature, so scoop out less than an 1/8 of a teaspoon into your palm, rub your hands together so that it becomes liquid and then apply directly onto your entire face. The skin will absorb the oil rather quickly and VIOLA! You have a natural moisturizer and acne-fighting treatment that really works! Don’t take my word for it, try it and you too will have healthier, more radiant skin!